Igwele Lesondlo: Fumanisa iiNzuzo
Igwele lokutya okunesondlo luhlobo lwegwele elikhuliswe ngokukodwa ngexabiso layo lesondlo. Isetyenziswe kwiindidi ezahlukeneyo zokutya, ukusuka kwiisuphu ukuya kwiisaladi, kunye nakwezinye iitshizi. Ikwayindawo ethandwayo ye-vegan ye-Parmesan cheese.
Ke, makhe sijonge ukuba yintoni kwaye isetyenziswa njani.
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Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.
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Ukuqonda Igwele Lezondlo: I-Condiment eNxulubilikayo kunye neSondlo-Epakishwe ngezondlo
Yintoni Igwele Lesondlo?
Igwele lesondlo luhlobo lwegwele elidla ngokufumaneka kwigrosari, ngakumbi kwicandelo lendalo okanye lempilo yokutya. Ligwele elingasebenziyo okanye elingasebenziyo, elithetha ukuba lifile kwaye alinakusetyenziselwa ukwenza igwele okanye ukubilisa. Igwele lesondlo iveliswa ngokukhula kunye nokulungisa uhlobo oluthile lwegwele elaziwa ngokuba yiSaccharomyces cerevisiae. Olu hlobo lukhethelwe ngokukhethekileyo iprofayili yezakhamzimba kwaye lukhuliswa kwindawo yokwenziwa ukuvelisa imveliso yokugqibela enevithamini kunye neeminerali.
Ngaba Igwele Lesondlo Kukhuselekile Ukulitya?
Igwele elinomsoco lithathwa njengekhuselekile ukulitya, kodwa kukho izinto ekufuneka uzigcine engqondweni:
- Umxholo we-sodium: Imvubelo yezondlo ingaba phezulu kwi-sodium, ngoko kubalulekile ukujonga ilebula kwaye uyisebenzise ngokumodareyitha.
- Ukucutshungulwa: Ezinye iimveliso zegwele ezinomsoco zinokuqiniswa ngezondlo zokwenziwa, ngoko ke kubalulekile ukufunda ileyibhile kwaye ukhethe imveliso ecutshungulwa kancinci.
- I-Allergies: Igwele elinomsoco liyinto eqhelekileyo kwabanye abantu, ngoko ke kubalulekile ukuba uqaphele nayiphi na i-allergies enokubakho ngaphambi kokuba uyizame.
Izondlo kunye neeNzuzo zeMpilo zeYeast yeSondlo
Ixabiso leSondlo leYeast yeSondlo
Igwele lesondlo luhlobo lwegwele elityebileyo kwiiprotheni kunye nezondlo. Inokunceda kwimisebenzi eyahlukeneyo yomzimba efana nokulungiswa kwezicubu, ukuthintela ukulahleka kwemisipha, kunye nokunceda ekukhuleni kwemisipha. Iitipuni ezimbini zegwele lesondlo ziqulethe malunga ne-9 grams yeprotheyini, iyenza ibe ngumthombo omkhulu weprotheyini esekelwe kwizityalo.
Ulifaka njani igwele lezondlo kukutya kwakho
Igwele lezondlo linencasa ye-nutty kunye netshizi kwaye inokudlala indima ekutyeni kwabantu amawaka eminyaka. Ukuba unexhala malunga neyona ndlela ilungileyo yokufaka igwele lesondlo kwisidlo sakho, Nazi ezinye iimbono:
- Yifefe kwipopcorn okanye kwimifuno egcadiweyo
- Yongeza kwiisuphu, isityu, kunye neesosi
- Yisebenzise njengesinongo kwizitya zepasta
- Yenza i-vegan cheese sauce kunye nemvubelo enesondlo
Hlala ujonga ugqirha wakho ngaphambi kokuba wenze naluphi na utshintsho olubalulekileyo kwindlela otya ngayo, ngakumbi ukuba unayo nayiphi na imeko yezempilo ephantsi.
Ulwazi lweSondlo
Zeziphi izondlo ezifumaneka kwigwele leSondlo?
Igwele lezondlo liyiprotheyini epheleleyo, enika zonke ii-amino acids ezifunwa ngumzimba womntu. Ikwahlelwa njengesongezelelo sokutya ngenxa yomxholo wevithamini ephezulu. I-1/4 yekomityi yokunikezelwa kwegwele lesondlo libonelela:
- 60 calories
- I-8 gram yeprotheni
- Iigrama eziyi-4 zee-carbohydrate
- 3 iigrem zefayibha yokutya
- I-0 grams yeshukela
- 0.5 iigrem zamafutha
- I-0 grams ye-faturated and trans fat
- I-0 milligrams ye-cholesterol
- 5 milligrams zesodiyam
- I-320 milligrams ye-potassium
- 9 milligrams yentsimbi
- I-60 milligrams ye-magnesium
- 30 milligrams calcium
- Iimicrogram ezili-0.5 zevithamin D
- I-1.4 milligrams ye-vitamin B6
- I-2.4 micrograms ye-vitamin B12
- I-0.5 milligrams ye-thiamin
- 0.1 milligrams riboflavin
- I-4.5 milligrams ye-niacin
- 0.1 milligrams folate
- I-0.1 milligrams ye-pantothenic acid
Yintoni omawuyijonge xa uthenga igwele lezondlo?
Xa kuthengwa imvubelo yezondlo, kubalulekile ukujonga uluhlu lwezithako ukuqinisekisa ukuba aluqinisekiswanga okanye luqiniswe ngeevithamini ezicetyiswayo. Amaxabiso esondlo anokwahluka ngokuxhomekeke kwibrendi kunye nobukhulu benkonzo. Ezinye iibhrendi zinokuthengisa igwele lesondlo ngokwahlukeneyo njengoko liqinisiwe okanye lingaqiniswanga. I-tablespoon yemvubelo yesondlo inika malunga neekhalori ezingama-20 kunye ne-2 grams yeprotheni.
Ulifaka njani igwele leNzululwazi kwisidlo sakho seVegan
1. NjengeTopping
Igwele elinomsoco liyathandwa yizilwanyana kunye nee-non-vegans ngokufanayo ngenxa ye-nutty kunye ne-cheesy flavour. Lulongezo olulula kwaye olunesondlo kakhulu kuso nasiphi na isidlo. Nazi ezinye iindlela zokuyisebenzisa njenge-topping:
- Yifefe ngaphezulu kweesuphu, iisaladi, kunye nemifuno egcadiweyo ukongezwa kwesondlo kunye nencasa.
- Yisebenzise njengethathela indawo yetshizi egayiweyo kwizitya zepasta, nachos, kunye nee-artisan crackers.
- Iitapile ezibhakiweyo eziphezulu kunye nonodoli we-vegan ukhilimu omuncu kunye nokufafaza kwegwele elinomsoco lokukhaba okunobukhrim kunye ne-savory.
2. Kwizitya ezityiwayo
Igwele lezondlo lidala incasa efana ne-cheddar xa ifakwe kwizitya ezimnandi. Nazi iindlela zokuyisebenzisa ekuphekeni kwakho:
- Yongeza kwi-tofu okanye amaqanda kwi-flavour ye-cheesy ngaphandle kobisi.
- Yenza i-vegan hollandaise sauce ngokuxuba imvubelo enesondlo, i-turmeric, igalikhi, kunye nejusi yelamuni.
- Yisebenzise kwi-risotto ekhrimu okanye isityu se-chickpea ukongezwa kwesondlo kunye nencasa.
3. KwiiMpahla eziBakiweyo
Igwele lesondlo linokusetyenziswa kwizinto ezibhakiweyo ukunika incasa emnandi kunye nencasa. Nazi iindlela zokuyisebenzisa ekubhakeni kwakho:
- Yongeza kwibhiskithi okanye kwintlama yesonka ukwenzela incasa yetshizi.
- Yisebenzise kwi-pesto ukongezwa okongeziweyo kwesondlo.
- Yifefe phezu kwe-popcorn okanye uyiphose ngepopcorn kunye nebhotolo ye-vegan kwi-snack emnandi.
4. Kwiimpahla zeGolden Dressings kunye neeSauces
Igwele lezondlo lingasetyenziselwa ukongeza umbala wegolide kunye nencasa emnandi kwiilokhwe kunye neesosi. Nazi iindlela zokuyisebenzisa:
- Yongeza kwisinxibo segalikhi ukukhaba okunencasa.
- Yisebenzise kwisinxibo se-turmeric kwisondlo esongezelelweyo kunye nombala wegolide.
- Yongeza kwi-sauce e-creamy ye-pasta okanye imifuno ye-flavour ye-cheesy ngaphandle kobisi.
5. Njengebambela
Igwele elinomsoco lingasetyenziselwa indawo yezithako ezininzi ekuphekeni kwe-vegan. Nazi ezinye iindlela zokuyisebenzisa njengebambela:
- Yisebenzise endaweni yesonka samasi kwi vegan mac kunye neeresiphi zamasi.
- Faka imvubelo yezondlo endaweni yegwele le-torula kuyo nayiphi na iresiphi ebiza oko.
- Yisebenzise njengendawo yenkukhu okanye umhluzi wenkomo kwisuphu kunye nesityu.
Ngamafutshane, igwele lesondlo sisithako esiguquguqukayo kunye nendalo esibonelela ngamandla amaninzi okongeza isondlo kunye nencasa kwisidlo sakho se-vegan. Nokuba ufuna ukongeza incasa yetshizi kwizitya zakho ozithandayo okanye ufuna nje ukunika isondlo esincinci esongezelelweyo, imvubelo enesondlo inokuzisa iziphumo ozifunayo. Ke, odola umgubo othile omthubi kwaye ulinge ngazo zonke iindlela zokuwusebenzisa ekuphekeni kwakho!
Iziphumo eziPhakamileyo kunye noKhuseleko
Iimpendulo Ezinokuba Zibi
Igwele lesondlo lithathwa njengelikhuselekile ukuba lingatyiwa, kodwa abanye abantu banokufumana ukungonwabi okuncinci okanye ukugungxulwa kobuso ngenxa yokuxinana okuphezulu kwe-niacin, eyaziwa ngokuba yi-vitamin B3. Oku kuyanqweneleka ngokwenene kwabanye abantu njengoko i-niacin inceda ekucoleni kwaye inencasa yeumami. Nangona kunjalo, kwabo banengxaki yendalo kunye nemithombo ye-niacin, inokubangela iingxaki.
Ukungaphumeleli kwe-Enzyme
Ezinye izidlo zesintu ezifana ne-GAPS kunye ne-Paleo zijonga igwele lesondlo njengomthombo oluncedo wee-enzymes zokuphilisa amathumbu kunye nokugaya. Nangona kunjalo, abanye abantu banokungabi nayo i-enzymes epheleleyo yokudiliza i-asidi ye-glutamic kwimvubelo yesondlo, enokubangela ukuba ukugaya ukutya kube lula kwaye kubangele iingxaki.
Ukuphendula ngokugulisayo
Ngelixa iimeko ezipapashiweyo zokwaliwa kwegwele lesondlo zinqabile, zikhona. Abanye abantu banokufumana i-hives, i-asthma, okanye ezinye iimpawu ezibangelwa yi-allergies emva kokutya imvubelo yesondlo. Kuphononongo oluncinci lomqhubi wenqwelomoya, inkwenkwe enesifo sombefu yatya ipizza kunye nesonka esinegwele lesondlo, kwaye iifom zayo eziphezulu ze-antibody zayichaphazela kakubi impilo yakhe.
Ukuphepha Iingxaki
Ukunciphisa ukwakheka kweempendulo ezingalunganga, kubalulekile ukuqwalasela umthombo kunye nomgangatho wegwele lesondlo. Iimveliso zegwele zeBrewers ziphantsi kakhulu kwi-glutamic acid kunemveliso yegwele lesondlo, enokubaluleka kwabanye abantu. Ukuba unqwenela ukunqanda igwele lesondlo ngokupheleleyo, unokongeza kunye neminye imithombo yeevithamini B okanye uzikhuphe kokunye ukutya. Kwakhona kubalulekile ukunqanda ukuvezwa kumaqondo obushushu aphezulu xa usenza igwele lezondlo, njengoko oku kunokubangela ukwakheka kweemveliso eziyingozi.
isiphelo
Ke unayo, yonke into oyifunayo ukuyazi malunga negwele lezondlo. Yi-condiment enezondlo eziguquguqukayo ezinokusetyenziswa kwiindidi zezitya. Yindlela entle yokufumana iivithamini kunye neeminerali ezongezelelweyo kwisidlo sakho. Ngoko, musa ukoyika ukuzama! Ndiyathemba ukuba usifumene siluncedo esi sikhokelo.
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Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.
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